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Nuts & seeds

Sunflower seed

Sunflower seed is a seed sold whole. Cooks use it in baking and as a garnish.

  • Plant-based

About the plain ingredient, not packaged products; general information, not medical advice. Details

Category
Nuts & seeds
Part used
Seed
Cooked most in
Africa
Top country
Tunisia
Sunflower seed, whole

Photo: Kaldari · Public domain · Wikimedia Commons

In the kitchen

How to use sunflower seed

Typical ways to cook or use it

  • Bake
  • Garnish

Preparing it

Remove the hull to eat the kernel.

Shopping

Choosing and storing sunflower seed

Sold as
Whole

Nutrition

What 100 g of sunflower seed holds

Per 100 g, raw. Averages from USDA; real values vary by variety, season and growing conditions.

Protein 21%Fat 53%Carbohydrate 27%of the macronutrients by weight

Nutrition per 100 g of sunflower seed, raw
Energy609 kcal
Protein19 g
Fat48 g
Carbohydrate25 g
Fibre7.2 g
Sodium0 mg
Nutrition per 100 g of sunflower seed, raw: minerals and vitamins
Potassium657 mg
Calcium116 mg
Iron4.4 mg
Magnesium302 mg
Zinc5.6 mg

Source: USDA FoodData Central (food 2515381), public domain. Minerals and vitamins are listed only where USDA measured a non-zero amount.

Good to know

Diet and allergens: sunflower seed in detail

These notes describe the plain ingredient. Packaged and prepared products vary, so read the label; for allergies and medical diets ask a doctor or dietitian.
Allergens
None of the 15 listed allergens foundChecked and not found: eggs, fish, milk, molluscs, sulphites, crustaceans.
Animal origin
No animal ingredients foundChecked and not found: egg, fish, meat, dairy, honey, insect, gelatin, poultry, bone char, shellfish, other animal, animal fining, animal rennet.
Alcohol
None
Pork
None

Family

Related forms

Made from it
sunflower oil (pressed)

Around the world

What sunflower seed is called

Names in 65 languages, from Wikidata.

  • Spanish

    semilla de girasol · pipas de girasol · semillas de girasol · pipas

  • French

    graine de tournesol

  • Italian

    seme di girasole · semi di girasole

  • Portuguese

    semente de girassol

  • German

    Sonnenblumenkern

  • Dutch

    zonnebloempit · Zonnepit

  • Greek

    ηλιόσπορος

  • Turkish

    Ayçekirdeği · Ay çekirdeği

  • Russian

    семя подсолнечника · семечки · семена подсолнечника · семена подсолнуха

  • Polish

    ziarno słonecznika · słonecznik

  • Arabic

    حب الشمس · حب شمس · حبة دوار الشمس · حبة عباد الشمس

  • Persian

    تخمه آفتاب‌گردان · تخمه

Show all 65 languages

  • acm

    حب عين الشمس

  • Albanian

    farë luledielli

  • Armenian

    արևածաղկի սերմեր

  • Bangla

    সূর্যমুখী বীজ

  • Basque

    ekilore hazi

  • Belarusian

    насенне сланечніка

  • Belarusian (Taraskievica orthography)

    насеньне сланечніку

  • Bosnian

    sjemenke od suncokreta

  • Bulgarian

    Слънчогледови семки

  • Burmese

    နေကြာစေ့

  • Catalan

    Llavor de gira-sol · Pipa de gira-sol · Pipes de gira-sol

  • Chechen

    Huş · Хуш

  • Chinese

    葵花籽 · 香瓜子 · 毛嗑 · 葵花子

  • Chuvash

    Хĕвелчамăш

  • Croatian

    sjemenke od suncokreta

  • Czech

    slunečnicové semínko

  • Danish

    solsikkefrø

  • Esperanto

    sunflora semo

  • Estonian

    päevalilleseemned

  • Finnish

    auringonkukan siemen

  • Galician

    semente de xirasol · pebida de xirasol · sementes de xirasol · semente de tornasol

  • Hebrew

    גרעיני חמנית

  • Hindi

    सूरजमुखी के बीज

  • Hungarian

    napraforgómag

  • hyw

    Արեւածաղիկին կուտերը

  • Indonesian

    Biji bunga matahari

  • Japanese

    向日葵の種 · ヒマワリの種

  • Javanese

    Wiji kembang srengéngé

  • Kazakh

    Күнбағыс дәні

  • Korean

    해바라기씨

  • Macedonian

    сончогледова семка · сончогледови семки

  • Malay

    Biji bunga matahari

  • Malayalam

    സൂര്യകാന്തി വിത്ത്

  • Mazanderani

    سمیشکا

  • Norwegian Bokmål

    solsikkefrø

  • Norwegian Nynorsk

    solsikkefrø · solvendelfrø

  • Odia

    ସୁର୍ଯ୍ୟମୂଖୀ ମଞ୍ଜି

  • Pontic

    σίμισκα

  • Punjabi

    ਸੂਰਜਮੁਖੀ ਦੇ ਬੀਜ

  • Romanian

    sămânță de floarea-soarelui

  • Scottish Gaelic

    sìol an neòinein-ghréine

  • Serbian

    Семенке сунцокрета

  • Shan

    မၢၵ်ႇဝၼ်းဝၢႆႇ · မၢၵ်ႇဝၢႆႇဝၼ်း · ၸိူဝ်ႉမၢၵ်ႇဝၢႆႇဝၼ်း · ၸိူဝ်ႉမၢၵ်ႇဝၼ်းဝၢႆႇ

  • Simplified Chinese

    葵花籽

  • Slovenian

    sončnično seme

  • Swedish

    solrosfrön

  • Tamil

    சூரியகாந்தி விதை

  • Tatar

    көнбагыш орлыгы

  • Tatar (Cyrillic)

    көнбагыш орлыгы

  • Telugu

    sunflower seeds

  • Thai

    เมล็ดทานตะวัน

  • Traditional Chinese

    葵花籽

  • Traditional Chinese (Hong Kong SAR China)

    葵花籽

  • Ukrainian

    соняшникове насіння

  • Urdu

    سورج مکھی بیج

  • Vietnamese

    Hạt hướng dương

  • Welsh

    hadau blodau haul

  • Wu Chinese

    葵花籽

Sources and credits

Data

Wikidata item: Q1076906

Photos

Photo: Kaldari · Public domain · Wikimedia Commons